Exercise to increase breathing volume
Yogic breathing is an excellent daily exercise for relieving stress , which you can do anywhere and no one will even know about it. Using this breathing technique helps reduce symptoms of shallow breathing caused by stress and poor posture. Known as three-part breathing, this pranayama helps increase the volume of breathing by activating the abdomen, diaphragm and chest.
Advantages:
1. Helps reduce shortness of breath and poor ventilation
2. Helps reduce nervousness and anxiety
3. Calms the mind and body
4. Reduces stress and improves concentration
Time:
7-10 minutes daily / as needed . You can practice 2-3 times a day.
Steps:
1.Sit in any comfortable position. Line up the pelvis, spine and head in one line. Close your eyes and relax your face and body. Breathe naturally through your nose. Bring your attention to your breath as the air gently enters and then leaves your body. Observe this process for five breathing cycles. As you exhale, add Ujjay.
2. Now place your right hand in the center of your chest, just below your collarbone. Place your left hand between your navel and lower ribs on your stomach. Lengthen your inhalation so that your belly moves forward a little, then your ribs expand, then your ribcage. As you exhale, notice how your ribcage drops and your belly returns to the center. Notice how your hands rise and fall with the wave of your breath.
3. Continue observing this wave at your own pace: inhale (belly rises, ribs expand, chest rises); and exhale (the chest drops, the ribs contract, and the stomach returns to the center). Do not pause between inhalation and exhalation.
4. After five rounds, place your hands on your knees or form Gyan Mudra and focus completely on your breathing, maintaining a three-part wave moving up and down your body.
5. After 20 consecutive breaths, return to normal breathing.
Contraindications: Low blood pressure, dizziness with prolonged practice.